Straight Bar Curl

• With your feet approximately shoulder width apart, back straight, and head facing forward, grip the bar just outside the shoulders
• At this point, the arms are fully extended and the bar is resting against the legs
• Slowly curl the bar up toward the chest until the arms cannot go any further
• Hold this position for a second and then slowly lower the bar back to the starting position

Dumbbell Curl

• With your feet approximately shoulder width apart, back straight, and head facing forward, hold a dumbbell in each hand
• At this point, arms are fully extended with each dumbbell resting beside the body
• Starting with the right hand, curl the dumbbell straight up toward the shoulder until the arm cannot go any further
• Hold this position for a second and then slowly lower the dumbbell back to the starting position
• Repeat with the left arm